Whether you are gluten free*, or have any other food allergies or intolerances, dining out can become a huge source of anxiety. 

Having food at a restaurant… something that used to be such a luxury now feels dangerous when you’re trusting your health and safety to an absolute stranger.

I don’t know about you, but I feel way more comfortable preparing food at home! Having control in your own kitchen is safe.

Whether it’s a social event, a celebration or you’re eating on the run, there will be times that you want to dine out.

Here are some strategies to help you cope!

Prepare before you go – whenever possible, check out the menu online. Look for items on the menu that seem likely to suit your diet or can be easily modified. I often look for a protein that can be prepared plain (burger, steak, chicken, fish), and steamed veggies. 

Always state your dietary restrictions at every course! Your server is serving a lot of people. They may not remember when you order dessert that you have dietary restrictions, just because you told them once. To be fair, we can’t expect them to. It’s not their body. 

Ask questions : ask how the kitchen ensures there is no cross contamination. Ask if it is prepared on a shared cooking surface with gluten containing foods. Anything deep fried ask if it is a shared fryer. Ask if the same water is used to boil gluten free and gluten containing pasta. If there is any doubt about ingredients in any pre prepared foods, request to see the ingredients (most servers have a cell phone, they can snap a picture without bringing out the whole box)

When in doubt, don’t risk it : if the restaurant staff are not able to answer questions, seem dismissive, or lead you to feel anything other than confident, don’t risk it. It’s not worth it to feel like garbage for an overpriced and under flavoured meal. Save your money, enjoy the company you are with, have a drink or two, and save yourself the grief 

Bring a few staples with you… dipping sauce or salad dressing can make a big difference in the flavour of your meal. Avoid disappointment when you know you have something safe on hand. If you’re walking in blind to a restaurant without any knowledge of the menu, it doesn’t hurt to carry a snack with you, just in case you can’t eat there. Grab a drink and enjoy the social time. 

If you are travelling, join a gluten free Facebook group in the area! Search groups titled “gluten free + the name of the city or state/province”. Usually this’ll pop up with options. The benefit to the Facebook group is that it is searchable. If you’re trying to find the best gluten free Italian, Thai, baked goods, or local specialties you will have the inside scoop from the locals who know!

Take your needs seriously! You did not ask for dietary restrictions. You need to take care of yourself first. You are not inconveniencing anyone, there is no need for embarrassment. Everyone wants you to enjoy your meal and to feel nourished after you’ve eaten. You’re helping everyone to make sure that this happens! You’ve got this!

Do you have any other techniques that have helped you? Share it in the comments so we can all benefit.

* I am making a distinction between ‘gluten free’ and ‘gluten reduced’ diets. I understand that there is a place for each of these diets. All of these questions and protocols may not be necessary for someone on a gluten reduced diet. For those with celiac or serious non celiac gluten intolerance, a strict gluten free diet is necessary for health and extra precautions must be taken. 

Can I help with one more stress point? Gluten free meal planning! Let me help. I want your gluten free life to be simply delicious. With options to suit 1-2 or 3-4 people, I’ve got you covered. Check it out here.